WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Linna master karsinta 2017 osio B. Workout

    Min 08:00–15:00 AMRAP 7 min nousevilla painoilla:

    3 Raaka Rinnalleveto
    3 Etukyykky
    3 Ylöstyöntö
    Kompleksi suoritetaan kerran, jonka jälkeen lisätään tankoon painoa. Viimeisellä painolla suoritetaan kompleksia niin monta kierrosta/toistoa kuin urheilija ehtii.

    Sarjat 35–39, 40–44

    Miehet: 40/50/60/70/80 (AMAP)
    Naiset: 30/35/40/45/50 (AMAP)
    Sarjat 45–49, 50–54

    Miehet: 40/45/50/55/60 (AMAP)
    Naiset: 30/32,5/35/37,5/40 (AMAP)
    Sarja 55+

    Miehet: 30/35/40/45/50 (AMAP)
    Naiset: 20/25/30/32,5/35 (AMAP)
    Min 15:00–17:00 2 min Tauko

  • 29.11.18 Workout

    4 RFT :

    16x MDB GTOH
    16 C2 Row / AB Cal
    16x Deadlift

    MDB --> 12/9 ; 9/6 ; 6/3
    Deadlift --> 90/70 ; 70/50 ; 40;20

  • Bench press 5x8 Strength

    EMOM 3, target heviest possible

  • Bench press 5x8 Strength

    Emom 3, heviest possible.

  • Back Squat Workout

    TEMPO BACK SQUAT (30X1)

    5 x 4

    Heavier than last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

    Post loads to comments.
    Exposure 6 of 8

    Every 3 Minutes x 5:
    7 Thrusters 115/80
    12 Toes-to-Bars

    You should have some time to rest between sets, around 2 minutes on the fast end, but at least 30 seconds on the slow end. Scale load as needed on the Thrusters and/or Hanging Knee or Leg Raises on the Toes-to-Bars.

    Post work to comments.

  • 2.8.2017 Workout

    7x100m spirint

    work/rest 1:1

  • WOD B Workout

    7AMRAP- 1min Rest- 7AMRAP

    WOD B:
    20 Box jumps (24”/18”)
    20 Bulgarian split squats (BW)
    20 Box Dips

  • 4-8-15 Sprint Intervals Workout

    150m intervals - on track rolling - 4 x 150m - 24.2, 23.5, 22.8, 23.2

  • Bench press 5x8 Strength

    EMOM 3, target heviest possible

  • open wod 14.1 Workout

    Open WOD 14.1

    10min AMRAP

    30 Double Under's

    15 Ground to Overhead at 25kg